Having trouble losing weight.

[canadiancat]

So ive been dieting for the last 4 weeks pretty well.
ROutine has been lift mon-fri for 30-40mins (1 body part a night, split is chest/legs/shoulders/back/arms, with 30min bike afterwards). Havent really been seeing any results.

1: 1/3 cup plain oats, 2 egg whites, 1 whole egg
2: 1.5 scoops of whey, 1/3 cup oats
3: extra lean ground beef, 1 cup brown rice, salad
4: 6oz chicken, 1 cup brown rice, salad
5: can of tuna, salad
6: casien shake before bed
Postworkout: 1.5 scoops whey, 1/3 cup oatmeal

Comes out to about 1800cals, 213p, 168c, 30f.

All i am taking is a bcaa supplement during training.

What should i change?

[Aaron_37]

So ive been dieting for the last 4 weeks pretty well.
ROutine has been lift mon-fri for 30-40mins (1 body part a night, with 30min bike afterwards). Havent really been seeing any results.

1: 1/3 cup plain oats, 2 egg whites, 1 whole egg
2: 1.5 scoops of whey, 1/3 cup oats
3: extra lean ground beef, 1 cup brown rice, salad
4: 6oz chicken, 1 cup brown rice, salad
5: can of tuna, salad
6: casien shake before bed
Postworkout: 1.5 scoops whey, 1/3 cup oatmeal

Comes out to about 1800cals, 213p, 168c, 30f.

All i am taking is a bcaa supplement during training.

What should i change?

What's your weight?
What's your height?
What are your squat/bench/deadlift?
What's your age?
What sort of cardio is it? HIT/LISS?
What constitutes salad?
How much are you drinking every day?
How much are you sleeping every day?

Answering all of these will help everyone give you better answers.

[Shortdave]

^ That stuf

[canadiancat]

What's your weight?
What's your height?
What are your squat/bench/deadlift?
What's your age?
What sort of cardio is it? HIT/LISS?
What constitutes salad?
How much are you drinking every day?
How much are you sleeping every day?

Answering all of these will help everyone give you better answers.

My apologies.

Im 5'6 160.
To be honest i cant squat i hurt my knees working in a warehouse and had to go to physio to fix them. I just do lunges with 25lbs dumbells for higher rep range. Most of my leg exercises are in the higher ranges.
Deadlift is about 170lbs 10 rep.
Bench is 225x10/8/6, max 300
im 23
its low intensity for 30mins
salad is just greens with vinegar
i drink a lot of water its all i drink.
i sleep 7-8 hours consistent.

Ill be honest i dont stick 100% to the diet but im very close and im mindful when i eat. I also use salsa with my ground beef but thats only 50 cals no sugar etc.

[Shortdave]

My apologies.

Im 5'6 160.
To be honest i cant squat i hurt my knees working in a warehouse and had to go to physio to fix them. I just do lunges with 25lbs dumbells for higher rep range. Most of my leg exercises are in the higher ranges.
Deadlift is about 170lbs 10 rep.
Bench is 225x10/8/6, max 300
There is no way that your bench should be double your deadlift. The ONLY reason for that is if you actually have no legs, like some guy chopped them off with a saw, yes that's what I said. Chopped... with a saw.



im 23
its low intensity for 30mins
salad is just greens with vinegar
i drink a lot of water its all i drink.

A lot is not an amount of something. 7 litres is an amount. It's also a decently large amount of water. Is that how much water you drink every single day?

[canadiancat]

There is no way that your bench should be double your deadlift. The ONLY reason for that is if you actually have no legs, like some guy chopped them off with a saw, yes that's what I said. Chopped... with a saw.



A lot is not an amount of something. 7 litres is an amount. It's also a decently large amount of water. Is that how much water you drink every single day?

lol like i said my knees have been a concerning area for me so i dont deadlift for high amounts. also higher weights keep slipping from my hands so i cant do it even if i wanted to. My bench is legit.

I drink a gallon. i have a 500ml bottle i fill up 8 times a day.

[Big_Papa_B]

why do you want to lose weight?? you only weigh 160..... you should be trying to gain some muscle not lose weight!

[canadiancat]

why do you want to lose weight?? you only weigh 160..... you should be trying to gain some muscle not lose weight!

because its summer and i want to be leaner.

[Shortdave]

lol like i said my knees have been a concerning area for me so i dont deadlift for high amounts. also higher weights keep slipping from my hands so i cant do it even if i wanted to. My bench is legit.

I drink a gallon. i have a 500ml bottle i fill up 8 times a day.

A gallon is good, but it's on the low side of good.

What's wrong with your knees? If you baby an injury for too long after a surgery/ physio then it has no reason to get stronger.

[canadiancat]

A gallon is good, but it's on the low side of good.

What's wrong with your knees? If you baby an injury for too long after a surgery/ physio then it has no reason to get stronger.

Well ive come a long way from when my knees were messed up. Ive been sticking to 10-14 rep range to help rehab it. I guess i could start going a bit heavier now but its a mental thing i guess.

I will up my water intake i suppose.


lol summer is pretty much done.... you might aswell start planning a proper lean bulk to follow throughout fall/winter

I know its almost done, but i dont want to go through another fall/winter where i feel like shit. ive been wanting to get leaner since last winter i at least want to achieve that before i go into another winter bulk. Its not that im even fat i have a 30 inch waist and id estimate 12% BF 39" chest. i just want my abs to come out for once.

[Forever]

Well ive come a long way from when my knees were messed up. Ive been sticking to 10-14 rep range to help rehab it. I guess i could start going a bit heavier now but its a mental thing i guess.

This is not "whats wrong with your knees".



Ill be honest i dont stick 100% to the diet but im very close and im mindful when i eat. I also use salsa with my ground beef but thats only 50 cals no sugar etc.
This.
You can't say your diet isn't working, lay it all out for us, then say "but I don't follow it 100%". Might as well have told us "oh I don't have a diet, I just pray to lose weight every night and its not working".
You have to follow it 100% before anyone can help you.

PS:My mom is a vegetarian and she eats more protein and less carbs then you. I'm not getting into the insulin and satiety topic, but most people try to raise protein and lower carbs when cutting and it works well.

PPS: Wtf is a ".5 scoop" of protein???

[Big_Papa_B]

because its summer and i want to be leaner.

Leaner???? What do you want a body like a chick??? 160 lbs is pretty lean for a guy....unless you are like 5 feet tall....

[canadiancat]

This is not "whats wrong with your knees".


This.
You can't say your diet isn't working, lay it all out for us, then say "but I don't follow it 100%". Might as well have told us "oh I don't have a diet, I just pray to lose weight every night and its not working".
You have to follow it 100% before anyone can help you.

PS:My mom is a vegetarian and she eats more protein and less carbs then you. I'm not getting into the insulin and satiety topic, but most people try to raise protein and lower carbs when cutting and it works well.

PPS: Wtf is a ".5 scoop" of protein???

So are you saying i should be eating less carbs? Im only eating just over a gram per lb of weight, doesnt seem like much.

if i follow that 100%, what would you say? What would you change? What can be improved?

0.5 scoop is half a scoop.



Leaner???? What do you want a body like a chick??? 160 lbs is pretty lean for a guy....unless you are like 5 feet tall....

k bro.

[Forever]

So are you saying i should be eating less carbs? Im only eating just over a gram per lb of weight, doesnt seem like much.

if i follow that 100%, what would you say? What would you change? What can be improved?

0.5 scoop is half a scoop.


My mistake, I missed your macro breakdown in your first post and when I did a quick estimate in my head your diet looked more like the protein and carb macro's you posted were reversed. Assuming your numbers are accurate you are indeed eating more protein and less carbs then my mom.

If you were following that 100% with a digital food scale for accuracy I would probably tell you to go get your thyroid checked because something's wrong. Your still bigger and presumably more muscular then most women, but most women with your activity level could cut just fine on that diet.

If you had to guess, how lean are you? Like 15-20%bf, 10-15%, etc.

Are you particularly sensitive to carbs or a former fatty?

[canadiancat]

My mistake, I missed your macro breakdown in your first post and when I did a quick estimate in my head your diet looked more like the protein and carb macro's you posted were reversed. Assuming your numbers are accurate you are indeed eating more protein and less carbs then my mom.

If you were following that 100% with a digital food scale for accuracy I would probably tell you to go get your thyroid checked because something's wrong. Your still bigger and presumably more muscular then most women, but most women with your activity level could cut just fine on that diet.

If you had to guess, how lean are you? Like 15-20%bf, 10-15%, etc.

Are you particularly sensitive to carbs or a former fatty?

Im not sure if im sensitive to carbs. Naw im not a former fatty im a former stick figure. Used to be 110lbs a few years back.

id estimate im like 12-14% BF.

Is it possible that im eating too little so my body isnt using fat as an energy source? Should i do a different type of cardio, less cardio?

[Forever]

Your plan seems fine, its rather odd how much you bench compared to your deadlift but that shouldn't make a difference. Your not a former fatty (don't have 500billion extra fat cells to fight and a slow metabolism), your not even close to contest prep lean (everything gets tricky here) and for your size your caloric intake seems right.

I still think its because of loosely following your plan. Your body want's to maintain homeostasis so if it tells you its hungry and you have a little side snack thats not on your diet, even if its magic healthy food, your giving your body the extra it needs to maintain. Its quite easy to eat a few hundred calories extra throughout the day. The salsa alone isn't enough to be a problem, but if you throw in an extra 50 calories per meal it adds up.

How do you measure your foods, do you have a scale or just cups?
If your just using measuring cups its quite easy to over measure something like 1/3 cup oats and you may be eating way more in a day then you think.

How have you been measuring progress? Do you just measure weight, or do you take tape measurements or bf% readings as well?
If your just going by scale weight, do you have a set time of day and controlled conditions under which you weight yourself?

[canadiancat]

Your plan seems fine, its rather odd how much you bench compared to your deadlift but that shouldn't make a difference. Your not a former fatty (don't have 500billion extra fat cells to fight and a slow metabolism), your not even close to contest prep lean (everything gets tricky here) and for your size your caloric intake seems right.

I still think its because of loosely following your plan. Your body want's to maintain homeostasis so if it tells you its hungry and you have a little side snack thats not on your diet, even if its magic healthy food, your giving your body the extra it needs to maintain. Its quite easy to eat a few hundred calories extra throughout the day. The salsa alone isn't enough to be a problem, but if you throw in an extra 50 calories per meal it adds up.

How do you measure your foods, do you have a scale or just cups?
If your just using measuring cups its quite easy to over measure something like 1/3 cup oats and you may be eating way more in a day then you think.

How have you been measuring progress? Do you just measure weight, or do you take tape measurements or bf% readings as well?
If your just going by scale weight, do you have a set time of day and controlled conditions under which you weight yourself?

Yeah to be honest i just dont try deadlifting heavier amounts. I probably could do a lot heavier i just like keeping it light. Will change that going forward. I know im not close to contest lean and trust me i dont think i will ever get that lean. Im not working out to compete im just trying to better myself.

I usually just measure with a cup. I put the oats in, measure, then pour it out if i put too much. Shake it around, make sure it settles, then double check. With groundbeef i also do the same thing. I have a scale but i just find it much easier to use a cup.

I usually just wake up, take a piss, then weight myself. Thats the only progress point ive been watching other than the mirror.

I think you may be right about the whole loose diet thing. Im goign to start tracking things on a piece of paper to make sure im not going over on calories. I guess ill give that a shot for a while then see where im at.

Appreciate the help.

[Forever]

I know im not close to contest lean and trust me i dont think i will ever get that lean. Im not working out to compete im just trying to better myself.
I'm in the same boat. I only mentioned that because I know when you get super lean it changes the game, and I know very little about that part of the game.


I usually just measure with a cup. I put the oats in, measure, then pour it out if i put too much. Shake it around, make sure it settles, then double check. With groundbeef i also do the same thing. I have a scale but i just find it much easier to use a cup.
For shits and giggles, check your accuracy with a scale. Put your measuring cup on the scale, zero it out, then fill/shake the measuring cup to the amount you usually do with oats and weigh it to see how close you are.


I have a scale but i just find it much easier to use a cup.
Strange, I always found a scale easier. Put my dish on it, zero, add ingredients, zero, add more, etc. My scale lives beside my coffee maker on the counter and I find chasing around and washing measuring cups more of a pain.


I usually just wake up, take a piss, then weight myself. Thats the only progress point ive been watching other than the mirror.
Same thing I do, seems to work best.



I think you may be right about the whole loose diet thing. Im goign to start tracking things on a piece of paper to make sure im not going over on calories. I guess ill give that a shot for a while then see where im at.

Even if just for a bit, try making friends with your scale. Once you get used to measuring 200g of ground beef with a scale, its much easier to eyeball it. Your cup and eye measurements could be dead on, but if you scale them for a bit they definitely will be and it will eliminate another variable.

Good luck.

[canadiancat]

I'm in the same boat. I only mentioned that because I know when you get super lean it changes the game, and I know very little about that part of the game.

For shits and giggles, check your accuracy with a scale. Put your measuring cup on the scale, zero it out, then fill/shake the measuring cup to the amount you usually do with oats and weigh it to see how close you are.


Strange, I always found a scale easier. Put my dish on it, zero, add ingredients, zero, add more, etc. My scale lives beside my coffee maker on the counter and I find chasing around and washing measuring cups more of a pain.

Same thing I do, seems to work best.


Even if just for a bit, try making friends with your scale. Once you get used to measuring 200g of ground beef with a scale, its much easier to eyeball it. Your cup and eye measurements could be dead on, but if you scale them for a bit they definitely will be and it will eliminate another variable.

Good luck.

So i just finished cooking some ground beef and some brown rice. Busted out the scale tested it on oats, the measuring cup is accurate.

However, i noticed that i was messing up the conversion from uncooked to cooked by using the same cup amount. IE, i put 1.5 cups of ground beef in, and i dont get 1.5 cups of ground beef back due to fat liquifying and getting drained. So basically what i did was weigh everything after it was cooked, divided it by how many servings i wanted and used that. Same thing with the rice, the nutirition facts were for uncooked rice not cooked (with water absorbed) so that changes it too.

Thanks man. Gonna be using this scale a lot more for cooked things now.

How do i account for the fat when cooking ground beef though if i drain it?

[Forever]

How do i account for the fat when cooking ground beef though if i drain it?
I use extra lean, don't drain it and just go with the nutritional info on the pack. I figure a little beef fat is good for the hormones. If your using extra lean and draining it its probably mostly water thats coming off it and I would just go with the nutritional information provided on the package.

I suppose if you use medium and drain it really well you could just use nutritional information for lean or extra lean depending on how well you drain it. I always use precooked numbers when figuring out my macro's because the weight/yield can change quite a bit depending on how you cook it.

[canadiancat]

I use extra lean, don't drain it and just go with the nutritional info on the pack. I figure a little beef fat is good for the hormones. If your using extra lean and draining it its probably mostly water thats coming off it and I would just go with the nutritional information provided on the package.

I suppose if you use medium and drain it really well you could just use nutritional information for lean or extra lean depending on how well you drain it. I always use precooked numbers when figuring out my macro's because the weight/yield can change quite a bit depending on how you cook it.

Ah i see cool. I get extra lean as well. I probably wont drain it then, might help keep some flavour.

Thanks again.

[dreamheight]

i am having the same problem give me the solution

[btufts]

I'd drop the ground beef personally, low fat low carbs have been working for me lately. I'd also only weigh myself right after you wake up, take a shit where theres nothing left in your body to mess up measurements. 250g carbs is still pretty high, especially for someone at 160lbs. During my last cut, i stopped losing weight around 195 on 250g carbs. to continue losing weight either UP cardio sessions or drop carbs

[Mr Ontario]

You can do it canadiancat (http://www.canadabodybuilding.com/forums/member.php?u=1454) :)